Speeding up for Spring - Week 7: All you need is love…and hills?…and speedwork? This week you will be using those leftover valentines chocolates and candy to fuel the last set of Kenyan hills and some more mile speedwork…all gearing up for next week’s mile time trial! First up we have a 2 x 20 minute Kenyan hill session with 3-5 minutes recovery between the sets. This is a tough one, but the prior 10 and 15-minute sessions have laid the groundwork. Again, try to do it on the same hills that you did the prior sessions; it will be the best way to guage your improvement. For this week’s speedwork, we will be building on the mile-pacing session you did this past week, just adding a bit more distance with fewer reps. After at least a 10 minute warm-up and some drills, the session is: 6-8 x {600m (1 mile pace) [3min rest/recovery]}. Total 3600-4800m I know 600m can be an awkward distance to measure out, but some of the straightaways in Regent’s Park around the Hub are around the right distance and will give you good pactice for one of our official mile routes for next week! So about that mile … 🙂 There are currently two route options for you to choose from: one in Regent’s Park – https://www.strava.com/routes/2789261528418718246 and one in Victoria Park for those located further east – https://www.strava.com/routes/2796131768464354712 Have fun this week – I know I’m looking forward to seeing who tops the leaderboard! Looks like our Chaser ladies are tough to beat. Happy Running! Sarah Training Leaderboard Congratulations to Chloe Bazlen for scoring a phenomenal 122.65% to top the leaderboard for speed session of the week. Your handicap now moves from 57.74% to 63.22%. This week's workout is 6-8 sets of 600m at your mile pace with 3 minute recoveries. If you have not yet been given a handicap but have done last week's session contact webmaster@chaser.me.uk and he will give you a handicap. 1. Chloe Bazlen - Score: 122.65% Speed session of the week Sun 14 Feb Distance: 2.51 miles Time: 16:40 Pace: 6:38/mile 2. Marc Henrion - Score: 116.32% Morning Run Tue 09 Feb Distance: 2.53 miles Time: 13:36 Pace: 5:23/mile 3. Charlotte Lightowler - Score: 114.34% Speed session #6 Fri 12 Feb Distance: 3.09 miles Time: 24:02 Pace: 7:47/mile 4. David Nelson - Score: 111.61% 10 x 400m with 200m walk recoveries Fri 12 Feb Distance: 2.56 miles Time: 15:54 Pace: 6:13/mile 5. Matteo Carminati - Score: 107.60% Afternoon Run Thu 11 Feb Distance: 3.09 miles Time: 21:25 Pace: 6:56/mile 6. Gaby Anderson - Score: 106.51% Morning Speed Session with Ellie Fri 12 Feb Distance: 3.01 miles Time: 22:45 Pace: 7:33/mile 7. Jonathan Thomson - Score: 102.26% Afternoon Run Wed 10 Feb Distance: 2.47 miles Time: 14:52 Pace: 6:01/mile 8. Henry Woodward - Score: 102.25% Evening Run Thu 11 Feb Distance: 2.50 miles Time: 13:30 Pace: 5:24/mile 9. Donal Moran - Score: 94.93% Evening Run Wed 10 Feb Distance: 3.00 miles Time: 16:54 Pace: 5:38/mile 10. Jerry Bryan - Score: 91.54% Lunchtime Reps with Rahul Tue 09 Feb Distance: 3.00 miles Time: 21:28 Pace: 7:09/mile Virtual Pilates Class Pilates led by Danielle Smreczak take place on Mondays at 6pm. Connection details will be shared on Facebook in advance. The recording for this week is available here Social Media Although we can't all meet up in person at the moment, Mornington Chasers has an active and supportive community you can connect with online for latest news and to connect with other runners from the Club. See the links below. Links Send your stories to newsletter@chaser.me.uk. Home Facebook Twitter Strava